Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 30 days ending Nov 30, 2004:

activity	#	time	miles		km		+m
Run	15	11:36:45	52.42		84.36		1512
Orienteering	5	6:20:31	32.78	(11:36)	52.76	(7:13)	1880
Weight training	4	1:15:00
Basketball	1	1:00:00
Map Hike/Run	1	20:00
Total	20	20:32:16	85.2		137.12		3392

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Tuesday Nov 30, 2004 #

Run 45:00 [2] 5.41 mi (8:19 / mi) +173m 7:34 / mi

2%
first 35 @ 7 mph
final 10 @ 8 mph

Monday Nov 29, 2004 #

Run 40:00 [3] 5.2 mi (7:42 / mi) +166m 7:00 / mi

2%, 730 calories
first 10 minutes @ 7 mph
next 10 @ 7.5 mph
next 10 @ 8 mph
next 5 @ 8.5 mph
last 5 @ 9.0 mph
effort started at 2 and ended at 4

Sunday Nov 28, 2004 #

Orienteering 46:31 [4] 5.8 km (8:01 / km) +240m 6:39 / km

Mt. Penn Pagoda Red.
A really good run - maybe 1:30-2:00 minutes of errors.
Suprisingly slow - but there was that big trudge up the mountain...

Red - Splits

Saturday Nov 27, 2004 #

Basketball 1:00:00 [1]

With Dasha and Kolya

Run 49:00 [2]

To longdraught and back with Dasha

Friday Nov 26, 2004 #

Run 1:45 [2]

warmup - door to start of loop

Run 37:20 [3] 3.45 mi (10:49 / mi)

One loop of pond with Dasha

Run 24:15 [4] 3.45 mi (7:02 / mi)

One loop of pond solo
Split at boathouse 14:16
pitstop :32
final 9:27

Thursday Nov 25, 2004 #

Run 36:00 [2]

Around the lake with Dasha and Kolya.
Dasha is becoming quite the runner.

Wednesday Nov 24, 2004 #

Run 58:25 [3]

Up to the curve in the trail right before the parking lot at the first bridge past the boathouses.

Turned at 30:00

Sunday Nov 21, 2004 #

Orienteering 55:37 [4] 7.21 km (7:43 / km) +270m 6:30 / km
ahr:151 max:159

DVOA/HVO dual meet.
Good run but made a parallel error late in the course and mispunched and...

HVO meets are always such a trip.

Map Hike/Run 20:00 [3]

Control pickup with Wyatt afterwards

Red - Splits

Saturday Nov 20, 2004 #

Orienteering 1:41:00 [4] 17.8 km (5:40 / km) +600m 4:51 / km
ahr:149 max:168

Susquehana Stumble
Decent result and generally good orienteering.
First loop was run fast with Mikell pulling ahead by some five minutes in the last few k. On the two last controls, Vadim pulled ahead, too, which was a demoralizing sign.

The second loop was tough physically with bunches of the downed trees. I didn't see anybody for most of it but Vadim said he saw me. But with only 1-2 k left I foundd Mihai - who was dragging. Then a minute later I saw Vadim. I was anticipating a slugfest. Somehow Vadim and I stayed ahead of Mihai going into the last control, but I was only meters ahead of Vadim.

I thought that the the person who got to the pavement first would win since we're close in speed on the flat - or he may be faster. So, I pushed it through the crappy woods and did get to the parking lot - at which point I really hammered it.

Mikell finished a couple minutes before.

LONG - Splits